Regardless of race distance, recovery runs should be important part of your training. And no matter your running experience, you can reap the benefits—including performance improvement, injury prevention, and faster recovery—of incorporating recovery runs into your schedule. Get expert tips on why you should do recovery runs and how to best work them into your routine to help reach your running goals.
What is a Recovery Run?
Recovery runs are easy-paced, shorter runs that are essential for allowing your body to recover from more intense, longer workouts and build strength and endurance. These runs allow your body time to repair and adapt to the stress of running, ultimately making you a stronger and more resilient runner. They’re typically done a day or two after a very intense workout, long run, or a race.
Benefits of Recovery Runs
Need some convincing for doing your recovery runs? Here are several benefits for runners.
Injury Prevention
Running can be tough on your body, placing stress on your muscles, joints, and connective tissues. Without proper recovery, those body parts are at a higher risk of breaking down, leading to overuse injuries or chronic pain.
Recovery runs can also help you identify any potential areas of weakness or imbalance in your body. By paying attention to how your muscles and joints feel during these runs, you can address any issues before they turn into a serious injury. This proactive approach to injury prevention can save you from having to take lengthy breaks from running due to injury.
Optimize Recovery
By incorporating recovery runs into your training, you give your body the opportunity to replenish glycogen stores, repair damaged tissues, and enhance muscle growth.
The slower pace and lower intensity of these runs allow your muscles to recover from the strain of more intense workouts, reducing the risk of overuse injuries. It also promotes blood circulation, which carries vital nutrients to your muscles and flushes out metabolic waste products, contributing to faster healing and recovery.
Improved Performance
When you engage in intense training sessions, your muscles undergo stress and micro-tears. These small tears are a natural part of the muscle-building process, but they require adequate time to repair and rebuild stronger than before.
Recovery runs also create the perfect opportunity to work on your running form and technique. As you run at a slower pace, you can pay closer attention to your stride, cadence, posture, and breathing. Slowing down allows you to refine your running mechanics, leading to improved efficiency and reduced risk of injuries.
Mental and Emotional Benefits
Taking the time to enjoy an easy-paced run can serve as a mental break from the pressures of your regular training. It allows your mind to reset, recharge, and develop a healthier relationship with running, ultimately enhancing your overall performance.
How to Incorporate Recovery Runs
Here are some practical tips on the frequency, duration, and pace for your recovery runs.
How frequently should I do recovery runs?
This will depend on various factors such as your fitness level, the intensity of your workouts, and your overall training goals. Generally, including one or two recovery runs per week is recommended for most runners. However, listen to your body and adjust accordingly. If you feel overly fatigued or notice any signs of injury, it’s crucial to prioritize rest and recovery instead.
How long should a recovery run be?
These runs should be shorter and slower compared to your regular training runs. Typically, a recovery run should last anywhere between 20 to 45 minutes.
One effective way to incorporate recovery runs into your training routine is to schedule them after your harder workout days. For example, if you have a long run on Saturday, plan a recovery run on Sunday.
This approach not only aids in recovery but also helps maintain your running routine without completely taking a day off from exercise. Additionally, spacing out your recovery runs throughout the week can help provide a consistent balance between training and recovery.
At what pace should I do my recovery runs?
Aim for a pace that feels comfortable and allows you to have a conversation without gasping for breath. It’s totally fine to use a run/walk strategy for recovery runs, too. Remember, the primary goal of these runs is to facilitate recovery, not put additional stress on your body.
Does an active recovery day have to include running?
Rather than a recovery run, you could also do cross-training activities for active recovery. Instead of solely relying on running, try low-impact exercises like cycling, walking, swimming, or yoga. These activities offer the benefits of active recovery while providing a break from the repetitive impact of running. Engaging in cross-training can also help strengthen different muscle groups and promote overall flexibility and balance.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
